When Is the Best Time to Start Intensity Training?


Intensity training, also known as high-intensity interval training (HIIT), has gained significant popularity in the fitness world due to its effectiveness in improving cardiovascular fitness, burning calories, and building lean muscle. It involves short bursts of intense exercise followed by periods of rest or lower-intensity exercise.

While intensity training can provide numerous benefits, it is essential to understand when the best time to start this type of training is to maximize its effectiveness and minimize the risk of injury. In this article, we will explore the factors to consider when determining the best time to start intensity training and provide recommendations for beginners and experienced individuals.

Factors to Consider

Before embarking on an intensity training program, it is crucial to consider several factors that can influence the timing of starting this type of training. These factors include:

Current Fitness Level

The first factor to consider is your current fitness level. If you are a beginner or have been inactive for a while, it is essential to start with a foundation of cardiovascular fitness and strength before incorporating intensity training. This can be achieved through a few weeks of regular aerobic exercise and strength training to prepare your body for the demands of high-intensity workouts.

Injury History

If you have a history of injuries or chronic conditions, it is important to address these issues before starting intensity training. High-intensity workouts can put additional stress on your joints and muscles, increasing the risk of injury. Consulting with a healthcare professional or a certified trainer can help determine if you are ready for this type of training or if modifications need to be made to accommodate any existing conditions.

Time Availability

Another factor to consider is your availability to commit to regular workout sessions. Intensity training requires dedicating specific time slots for workouts, as they tend to be shorter but more intense compared to traditional steady-state workouts. Assess your schedule and determine if you can consistently allocate time for these workouts to ensure adherence and maximize the benefits.

Training Goals

Your training goals also play a role in determining the best time to start intensity training. If your primary goal is to improve cardiovascular fitness or lose weight, incorporating intensity training early on can be beneficial. However, if you have specific performance goals in mind, such as running a marathon or participating in a sport, it may be necessary to prioritize building a base level of endurance and strength before introducing intensity training.

Mental Readiness

Lastly, mental readiness is an important factor to consider. Intensity training can be demanding both physically and mentally. It requires pushing yourself outside of your comfort zone and embracing the discomfort that comes with high-intensity workouts. Assess your motivation and mental preparedness to take on this type of training before deciding to start.

Recommendations for Beginners

If you are a beginner who is interested in starting intensity training, it is essential to take a gradual approach to minimize the risk of injury and ensure long-term adherence. Here are some recommendations to help you get started:

Build a Foundation

Before diving into high-intensity workouts, focus on building a foundation of cardiovascular fitness and strength. Incorporate regular aerobic exercise, such as brisk walking, jogging, or cycling, to improve your cardiovascular endurance. Additionally, include strength training exercises to build muscle strength and improve overall body stability.

Start with Low-Intensity Intervals

When first starting intensity training, begin with low-intensity intervals to allow your body to adapt gradually. Perform short bursts of higher intensity exercise followed by longer periods of active recovery or lower-intensity exercise. For example, you can start with 30 seconds of jogging followed by 60 seconds of walking and gradually increase the duration and intensity of the high-intensity intervals over time.

Listen to Your Body

Pay attention to how your body responds to the workouts. If you experience excessive fatigue, muscle soreness, or joint pain, it may be a sign that you need to reduce the intensity or volume of your workouts. It is important to listen to your body and give yourself adequate rest and recovery time to prevent injury and overtraining.

Seek Professional Guidance

Working with a certified fitness professional or personal trainer who specializes in intensity training can be highly beneficial, especially for beginners. They can provide guidance on proper form, help you design a personalized training plan, and ensure that you are progressing at a safe and appropriate pace.

Recommendations for Experienced Individuals

If you are already familiar with intensity training and have a solid foundation of cardiovascular fitness and strength, you may be ready to incorporate more advanced intensity training techniques. Here are some recommendations for experienced individuals:

Implement High-Intensity Intervals

Incorporate high-intensity intervals into your workouts to challenge your cardiovascular system and push your limits. Perform short bursts of maximum effort followed by brief periods of rest or lower-intensity exercise. For example, you can do 20 seconds of all-out sprints followed by 40 seconds of walking or slow jogging for recovery.

Include Strength Training

To enhance your overall fitness and performance, combine intensity training with strength training exercises. This can help build lean muscle mass, improve power and explosiveness, and enhance your overall athletic performance. Incorporate exercises such as squats, deadlifts, push-ups, and lunges into your routine to target major muscle groups and improve functional strength.

Periodize Your Training

To prevent plateauing and continue making progress, consider implementing a periodization approach to your intensity training. Periodization involves dividing your training into specific phases, each with a different focus and intensity level. This can help prevent overtraining, optimize performance, and reduce the risk of injury. Work with a qualified trainer or coach to develop a periodized training plan that aligns with your goals and abilities.

Monitor and Track Progress

Tracking your progress is essential to ensure that you are continually challenging yourself and making improvements. Keep a training journal or use a fitness tracking app to record your workouts, track your performance, and monitor changes in your fitness level. This can help you stay motivated and make necessary adjustments to your training plan as needed.

Incorporate Active Recovery

To avoid burnout and promote optimal recovery, include active recovery sessions in your training routine. Active recovery involves engaging in low-intensity activities, such as light jogging, swimming, or yoga, to promote blood flow and aid in muscle repair. These sessions can help reduce muscle soreness, improve flexibility, and enhance overall recovery between intense workouts.


Determining the best time to start intensity training depends on several factors, including your current fitness level, injury history, time availability, training goals, and mental readiness. Beginners should focus on building a foundation of cardiovascular fitness and strength before incorporating high-intensity workouts, while experienced individuals can implement more advanced techniques and periodization strategies.

Regardless of your fitness level, it is important to listen to your body, seek professional guidance if needed, and track your progress to ensure safe and effective intensity training. Remember to start gradually, stay consistent, and enjoy the numerous benefits that intensity training can provide for your overall fitness and well-being.

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